Prop: ball

Class notes:
1. Supine abs with ball (1) place ball under sacrum, arms to T resting on floor, legs in table top - single leg toe taps, (2) double leg toe taps, (3) legs to ceiling - scissor legs, (4) double leg lower and lift
2. Earthquake abs (1) place ball at tailbone, knees bent, f...

Prop: resistance band

Class notes:
1. Seated abs (1) right knee bent, foot on mat; left leg in table top, hands behind left hamstring - supported roll up, option to reach hands in front of shoulders, (2) hold seated, genie arms - twist left, return to center and tap left toes to mat, (3) place b...

Prop: ball

Class notes:
1. Earthquake abs with ball (1) hands reach forward, lean back halfway, return to seated, (2) hold halfway back, scissor arms, (3) both hands lower and lift, (4) hold arms overhead, return to seated, lean back halfway, (5) hold halfway back, circle arms in one direction, ...

Props: band, strap, or scarf (something to assist with a hamstring stretch)

Class notes:
1. Seated (1) legs extended, hook band over arch of feet, hands on opposite side of band - round spine & re-stack
2. Supine (1) pelvic rocks, (2) arms to T, feet mat width distance - knock knees to right fin...

No props

Class notes:
1. Warm up (1) pike and peddle out feet
2. Plank (1) flow plank to pike, (2) hold plank - alternating leg lifts, (3) step feet out and in, (4) hold wide stance - shoulder taps
3. Standing (1) feet parallel, hip width distance - alternating knee drives, (2) add squat, (3) ho...

Prop: magic circle

Class notes:
1. Seated abs with circle (1) circle in hands, arms reach forward, knees bend, feet on mat - oblique twist to right, stay on right side, (2) twist to right and hold, place bottom pad of circle on mat, left hand on top pad, right hand stacks on top of left - pulse ...

Prop: resistance band

Class notes:
1. Warm up (1) flow mermaid side to side
2. Supine abs with band around thighs (1) hands behind head, knees bent, feet on mat - crunches with marching, (2) add bend and extend of leg that is lifted, (3) crunches with marching, twist toward knee that is lifted, ...

Props: light set of weights

Class notes:
1. Kneeling single arm with weight (1) weight in right hand, elbow bends, forearm across midline of body - external rotation in bent arm, open to T, draw elbow back by waist, internal rotation in bent arm, (2) keep arm straight - open to T, move arm forwa...

No props

Class notes:
1. Seated (1) shoulder shrugs, (2) shoulder rolls, (3) hands to ceiling, twist right separate arms, right arm back, left arm forward, switch
2. Supine (1) scapular isolations, (2) slowly scissor arms, (3) slowly circle arms in one direction, reverse direction
3. Prone (1) e...

Props: light set of weights

Class notes:
1. Warm up (1) seated in criss cross position - flow mermaid right and left, (2) add flexion forward when moving side to side, (3) cat/cow, (4) tuck toes and draw clockwise circles with hips moving in a circular direction over wrists, reverse direction
2....

No props

Class notes:
1. Supine abs (1) legs in table top, hands behind head, chest lifted - bend and extend left leg, (2) add toe tap when leg is in table top, (3) draw circle with left leg - extend leg, lift to 90, bend knee, extend leg, repeat, (4) reverse direction of circle, (5) scissor toe...

Props: resistance band

Class notes:
1. Standing with band (1) place band just above knees, feet parallel, keeping tension in band - squat, (2) hold squat - walk it out side to side, length of the mat, (3) add on - walk out to left, stand on left foot, extend and lift right leg, walk out to right...

Prop: resistance band

Class notes:
1. Standing with band (1) band above knees, feet parallel, keep tension in band - squat, (2) hold squat - pulse up and down, (3) hold squat - pulse out into band, (4) hold squat - tap right foot out and in, (5) step right leg out and hold - calf raise in left f...

No props

Class notes:
1. Seated (1) hands to ceiling, cactus arms find extension in spine, reach up and over round spine reach hands towards floor, repeat, (2) mermaid right, (3) mermaid left, (4) flow mermaid right to left, (5) add flexion forward when moving side to side
2. Quadruped (1) cat/c...

No props

Class notes:
1. Warmup (1) flow mermaid right to left, with forward flexion when moving side to side
2. Side lying right (1) both legs straight, top leg (right) lowers and lifts, (2) hover right leg - lower and lift bottom leg (left), (3) connect feet - both legs lower and lift, (4) hov...

No props

Class notes:
1. Supine abs (1) knees bend, feet shoulder width distance on mat, hands behind head - lift chest and march legs each time chest lifts, (2) add rotation toward lifted knee, (3) pause when twisted to left, extend right leg - lower and lift right leg, (4) criss cross, (5) pau...

Prop: ball

Class notes:
1. Supine abs with ball (1) ball in right hand, arms to T, chest lifted - single leg stretch legs, pass ball behind bent knee, legs meet in table top, arms to T, repeat, (2) double leg stretch legs, pass ball behind knees when knees are bent, open arms to T as legs reach ...

No props

Class notes:
1. Bird dog (1) donkey kick in left leg, (2) hold with knee lifted, little pulses up and down, (3) fire hydrant, (4) hold with knee lifted, little pulses up and down, (5) combine donkey kick & fire hydrant (1 & 3), (6) hip circles in one direction, reverse direction, (7) re...

No props

Class notes:
1. Seated neck stretching (1) place left hand on head toward right ear, gently draw head to left, (2) slowly flow it out, lowering to left and back to center, (3) draw head to left - gently rotate neck so gaze goes toward left arm pit, continue to rotate in and out, option ...

No props

Class notes:
1. Side lying on forearm, right (1) extend top leg (left leg) - lower and lift leg, (2) sweep leg forward and back, (3) point toes - draw circles in one direction, reverse direction, (4) bend both knees - clam shells, (5) lower head onto mat, bend left knee and let it rest ...

Prop: magic circle

Class notes:
1. Bird dog with circle (1) extend left arm forward, circle under left hand, hold tension in circle, extend right leg back - lower and lift right leg, (2) press into circle as leg lifts, (3) hold right leg lifted, little pulses into circle, (4) bend and extend rig...